XYZ's log
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Original post by liftorrot
He obviously meant muscle mass by that...
Clearly.
Guess innuendos go over people's heads around here.
can i plead no homo now or is it too late?
I guess it's okay. I mean, you get guys who are a lot bigger doing far less weight too.
And, yes, I am thick all over.
And, yes, I am thick all over.
Deadlift
Deadlift
195kg - 1x1
Front Squat
97.5kg - 3x5
Pendlay Row
70kg - 3x10
Pulldown Rows
61 - 3x12
Dropset
Grip Training
Pretty damn pleased - felt rather comfortable. I think there are issues I could resolve in terms of technique but regardless, that felt good. My PR is 200kg for a single but I'm confident I can break that at quite a bit less BW. Rest was pretty good - soon 100kg on FS which should be fun. Was really psyched up for training today and it showed.
Deadlift
195kg - 1x1
Front Squat
97.5kg - 3x5
Pendlay Row
70kg - 3x10
Pulldown Rows
61 - 3x12
Dropset
Grip Training
Pretty damn pleased - felt rather comfortable. I think there are issues I could resolve in terms of technique but regardless, that felt good. My PR is 200kg for a single but I'm confident I can break that at quite a bit less BW. Rest was pretty good - soon 100kg on FS which should be fun. Was really psyched up for training today and it showed.
Volume Bench
Bench
92.5kg - 3x5
OHP
47.5kg - 1x11
DB Press
24kg - 12, 11
DB Bench
32kg - 15, 12, 11
Face Pulls // DB Hammer Curls
3x30 // 16kg - 3x10
Not a bad session. Bench felt decent although I'm gonna try to bench in the rack 'cause the actual bench kinda sucks. Trying out 5/3/1 for OHP - used 85% of max instead of usual 90% though to keep it a bit lighter due to doing it after bench. 11 reps was okay - main issue is that it's impossible to stay tight/hold breath etc. for that long. Rest was good too. Was thinking to do some floor presses instead but gym got really busy near the end so decided to stick to DB work.
Bench
92.5kg - 3x5
OHP
47.5kg - 1x11
DB Press
24kg - 12, 11
DB Bench
32kg - 15, 12, 11
Face Pulls // DB Hammer Curls
3x30 // 16kg - 3x10
Not a bad session. Bench felt decent although I'm gonna try to bench in the rack 'cause the actual bench kinda sucks. Trying out 5/3/1 for OHP - used 85% of max instead of usual 90% though to keep it a bit lighter due to doing it after bench. 11 reps was okay - main issue is that it's impossible to stay tight/hold breath etc. for that long. Rest was good too. Was thinking to do some floor presses instead but gym got really busy near the end so decided to stick to DB work.
Squat
Squat
162.5kg - 1x3
Deficit Deadlift
140kg - 2x5
Neutral grip pull-ups
BW - 1x15
Barbell Curl
50kg - 1x1
Squat felt a bit **** today and felt quite weak generally but still got it which is good. The rest was pretty lazy of me but who cares. Did some deficit pulls and then messed around with max reps on neutral grip pull-ups and max barbell curl.
Squat
162.5kg - 1x3
Deficit Deadlift
140kg - 2x5
Neutral grip pull-ups
BW - 1x15
Barbell Curl
50kg - 1x1
Squat felt a bit **** today and felt quite weak generally but still got it which is good. The rest was pretty lazy of me but who cares. Did some deficit pulls and then messed around with max reps on neutral grip pull-ups and max barbell curl.
Original post by aivi
Following again, now that we're not at the same gym. Where you training at atm?
Also props for the transformation, guess it's now my turn to get lean and mean, or something like that
Also props for the transformation, guess it's now my turn to get lean and mean, or something like that
Do sets of 20 on your Olympic lifts, run and you'll look like a CrossFit girl in no time!
I'm training at qMotion (Queen Mary gym).
Thanks. Still got a long way to go.
Original post by Michael XYZ
Do sets of 20 on your Olympic lifts, run and you'll look like a CrossFit girl in no time!
I'm training at qMotion (Queen Mary gym).
Thanks. Still got a long way to go.
I'm training at qMotion (Queen Mary gym).
Thanks. Still got a long way to go.
Good luck with your Muslim goals.
Original post by u4m1r
Good luck with your Muslim goals.
If anything, I've seen a lot of Sikh lifters there. They're quite strong though and seem to know what they're doing.
Original post by Michael XYZ
If anything, I've seen a lot of Sikh lifters there. They're quite strong though and seem to know what they're doing.
Dem Punjabi genetics
Watch this, kicks off at 0:45
Intensity Bench
Bench
95kg - 1x4 (fail), 1x5 (good!)
Incline Bench
50kg - 4x10
Dips
25kg - 3x10
Chin-ups
5kg - 4x8
Failed my top-set on bench and got 95x4 so I was determined to do it again and get 5. Looked unlikely but the set was really quite bad and I was so slow. Plus, I hit the hooks like 20 times, way out of place. Really pleased to have got the 5 afterwards and it seemed way more comfortable.
Rest was decent. Chin-ups feeling very strong; I guess mainly due to losing weight but high volume is helping a lot. Dips also feeling good.
Bench
95kg - 1x4 (fail), 1x5 (good!)
Incline Bench
50kg - 4x10
Dips
25kg - 3x10
Chin-ups
5kg - 4x8
Failed my top-set on bench and got 95x4 so I was determined to do it again and get 5. Looked unlikely but the set was really quite bad and I was so slow. Plus, I hit the hooks like 20 times, way out of place. Really pleased to have got the 5 afterwards and it seemed way more comfortable.
Rest was decent. Chin-ups feeling very strong; I guess mainly due to losing weight but high volume is helping a lot. Dips also feeling good.
Bodyweight: 87.6kg
Forgot to record last week so that means 1.3kg in two weeks, 0.65kg/week. I'm really unsure how that has even happened. I'm on the exact same amount of calories as I have been for a while but I'm losing weight so surely that would make it harder to lose weight on same calories. 1.3kg/fortnight is a bit too much than I'd ideally want at least.
Might want to carb up more often or something.
Forgot to record last week so that means 1.3kg in two weeks, 0.65kg/week. I'm really unsure how that has even happened. I'm on the exact same amount of calories as I have been for a while but I'm losing weight so surely that would make it harder to lose weight on same calories. 1.3kg/fortnight is a bit too much than I'd ideally want at least.
Might want to carb up more often or something.
Deadlift
Deadlift
197.5kg - 1x1
Front Squat
100kg - 3x5
Pendlay Row
72.5kg - 3x8
Pulldown Row
68 - 10, 10, 8
Grip Training
Very pleased with deadlift - felt comfortable and surely PRs will be hit soon. Was planning on doing some inverted rows instead of pulldown rows but my friends were retarded and couldn't get the hang of it so I didn't bother. Pulldown rows (pulldown leaning back quite a bit) do give me a massive pump though.
Deadlift
197.5kg - 1x1
Front Squat
100kg - 3x5
Pendlay Row
72.5kg - 3x8
Pulldown Row
68 - 10, 10, 8
Grip Training
Very pleased with deadlift - felt comfortable and surely PRs will be hit soon. Was planning on doing some inverted rows instead of pulldown rows but my friends were retarded and couldn't get the hang of it so I didn't bother. Pulldown rows (pulldown leaning back quite a bit) do give me a massive pump though.
Press
OHP
50kg - 1x10
Push Press
70kg - 3x3
DB Incline (shallow)
32kg - 10, 9
Cable Extensions
21.25 - 3x15
Cable Overhead Extensions
18.75 - 9, 8
Face Pulls // DB Hammer Curls
3x30 // 16kg - 3x11
Some changes: one bench day and one press day. For press I'm following 5/3/1 and we'll see how it goes. Did push press after as it can be good and then usual things. I added 5 sets of extensions because I want to see if I feel any difference. Not done any direct tricep work for a while so we'll see. Got a ridiculous pump - good times.
OHP
50kg - 1x10
Push Press
70kg - 3x3
DB Incline (shallow)
32kg - 10, 9
Cable Extensions
21.25 - 3x15
Cable Overhead Extensions
18.75 - 9, 8
Face Pulls // DB Hammer Curls
3x30 // 16kg - 3x11
Some changes: one bench day and one press day. For press I'm following 5/3/1 and we'll see how it goes. Did push press after as it can be good and then usual things. I added 5 sets of extensions because I want to see if I feel any difference. Not done any direct tricep work for a while so we'll see. Got a ridiculous pump - good times.
Bench
Pause Bench
90kg - 1x1
Bench (backdown set)
75kg - 1x12
Incline Bench
52.5kg - 4x10
Dips
25kg - 12, 12, 11
Chin-ups
50 reps @ 5 sets
Plate Front Raise
15kg - 12, 10, 10
Push-ups
BW - 1xAMAP
Usually would squat today but changing up days when I lift a little so decide to swap today and tomorrow around so I'll squat tomorrow.
Started new training for bench. We'll see how it works and all. I think every other week I want to do some "board" work just to get a feel for heavier weights in my hands. Also trying some front raises as per advice from the beast of the gym. Pretty damn hard even with just a 15kg plate!
Pause Bench
90kg - 1x1
Bench (backdown set)
75kg - 1x12
Incline Bench
52.5kg - 4x10
Dips
25kg - 12, 12, 11
Chin-ups
50 reps @ 5 sets
Plate Front Raise
15kg - 12, 10, 10
Push-ups
BW - 1xAMAP
Usually would squat today but changing up days when I lift a little so decide to swap today and tomorrow around so I'll squat tomorrow.
Started new training for bench. We'll see how it works and all. I think every other week I want to do some "board" work just to get a feel for heavier weights in my hands. Also trying some front raises as per advice from the beast of the gym. Pretty damn hard even with just a 15kg plate!
Squat
Squat
165kg - 1x3
Pause Squat (no belt)
117.5kg - 2x5
Deadlift
130kg - 5x1
Seated Leg Curl
54 - 3x15
Sit-ups
10kg - 8, 7, 4
Pretty pleased with the squat although I keep having issues staying on my heels. Didn't really have this before but nowadays I seem to keep going forward to middle/toes. Comfortable triple but can be better if I improve on the form.
I was planning on doing leg curl + back raises instead of good mornings just to mix it up a bit but after leg curls I realised the damn gym has no back raise machine. Tried to improvise with a few things but didn't really work so ended up not doing it. Next time just gonna do good mornings. Quite unfortunate, I quite like back raises.
Squat
165kg - 1x3
Pause Squat (no belt)
117.5kg - 2x5
Deadlift
130kg - 5x1
Seated Leg Curl
54 - 3x15
Sit-ups
10kg - 8, 7, 4
Pretty pleased with the squat although I keep having issues staying on my heels. Didn't really have this before but nowadays I seem to keep going forward to middle/toes. Comfortable triple but can be better if I improve on the form.
I was planning on doing leg curl + back raises instead of good mornings just to mix it up a bit but after leg curls I realised the damn gym has no back raise machine. Tried to improvise with a few things but didn't really work so ended up not doing it. Next time just gonna do good mornings. Quite unfortunate, I quite like back raises.
Original post by Michael XYZ
Squat
Squat
165kg - 1x3
Pause Squat (no belt)
117.5kg - 2x5
Deadlift
130kg - 5x1
Seated Leg Curl
54 - 3x15
Sit-ups
10kg - 8, 7, 4
Pretty pleased with the squat although I keep having issues staying on my heels. Didn't really have this before but nowadays I seem to keep going forward to middle/toes. Comfortable triple but can be better if I improve on the form.
I was planning on doing leg curl + back raises instead of good mornings just to mix it up a bit but after leg curls I realised the damn gym has no back raise machine. Tried to improvise with a few things but didn't really work so ended up not doing it. Next time just gonna do good mornings. Quite unfortunate, I quite like back raises.
Squat
165kg - 1x3
Pause Squat (no belt)
117.5kg - 2x5
Deadlift
130kg - 5x1
Seated Leg Curl
54 - 3x15
Sit-ups
10kg - 8, 7, 4
Pretty pleased with the squat although I keep having issues staying on my heels. Didn't really have this before but nowadays I seem to keep going forward to middle/toes. Comfortable triple but can be better if I improve on the form.
I was planning on doing leg curl + back raises instead of good mornings just to mix it up a bit but after leg curls I realised the damn gym has no back raise machine. Tried to improvise with a few things but didn't really work so ended up not doing it. Next time just gonna do good mornings. Quite unfortunate, I quite like back raises.
Do back extensions on the pulley machines?
(edited 11 years ago)
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